Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

CrossFit | 10.24.2020

CrossFit | 10.24.2020

Warm-up
Warm-up
EMOM x 4 MINUTES
7 Burpees into Max Calories

Dynamic Stretch

Metcon
Metcon (2 Rounds for reps)
A) RX
2 SETS

AMRAP x 10 MINUTES

14/12 Calories 

20 Single Arm DB Hang Clean and Jerks 50/35*
15 Burpees
10 Toes to Bar
-2:00 Rest b/t Sets-

B) Minimal Equipment
2 SETS

AMRAP x 10 MINUTES

200 Meter Run

20 Single Arm DB or KB Hang Clean and Jerks
15 Burpees
10 Toes to DB or KB
-2:00 Rest b/t Sets-

C) Bodyweight
2 SETS

AMRAP x 10 MINUTES

200 Meter Run 

20 Vertical Jumps to a Target
15 Burpees
10 V-Ups
-2:00 Rest b/t Sets-

*Switch every 5 reps

Calories should last 1-1:30. Set the bar high for the first set and look to match or beat your score on the second set. Break up the toe to bar into two sets of 5 early to avoid fatigue.

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